Ways To Prevent Lower Back Pain

Back and neck pain is a common health issue faced by numerous people. The pain can be seen as a warning sign of the underlying health issues or generally can be a common side effect of a non-active lifestyle. The hectic work schedules, long sittings, and many other factors may aggravate the pain. Stretching and regular exercising may not cure the pain permanently, but they can provide some relief. It can reduce your back and neck pain and also strengthen weakened muscles.

But before getting to know some basic stretches, it is essential to note that you must do all these stretches with caution. You must be gentle towards the back and neck to avoid any injury. You must consult the doctor before starting any stretching exercise. You may practice these stretches regularly, but take a break if you feel any discomfort. Do not push beyond your limits. Take control over your breathing and do not strain the body. 

Child Pose

The child pose is a very common yoga pose that helps to stretch the gluteus maximus, spinal cord, and thigh muscles. It helps in relaxing the tightened muscles and improves blood circulation. The tension and pain in the muscles can be relieved from the neck, spine, and shoulders.

    • Place the knees and hands on a flat surface and rest the hips on the heels.
    • Move the hands outwards and start hinging the hips in this direction. 
    • Your belly will rest on the thighs.
    • Now you need to extend the arms alongside the body as your palms face up.
    • Breathe deeply and relax the areas that feel the tension or tightness.
    • Hold onto this position for about 1 minute.

You may repeat the pose 3-4 times a day to get quicker results. In addition, you may place a rolled towel under the thighs for added support.

Knee To Chest Yoga Pose

Knee to chest stretch helps relax the tightened thighs, hips, and glutes.

Follow these steps to do a knee-to-chest stretch:

    • You must lie down on your back and bend both knees to lay your feet flat on the ground. 
    • Keep one knee bent.
    • Bring the other knee towards your chest by placing your hands near the shinbone to support the knee. 
    • It will stretch the spine. Do not lift the hips. 
    • Take a deep breath to release all the tension. 
    • Hold for about 1 minute.
    • Repeat the pose using the other leg.

You may take the help of a pillow under your head if you need extra support.

Cat-Cow Stretch

    • This stretch is great for your flexibility and releasing all the tension in your back muscles. Follow these steps for the cat-cow stretch:
    • The starting position is to come on your knees and hands, keeping the knees wide apart. 
    • Create an arch shape by pulling the belly upwards towards the spine and dropping the head forward. 
    • Hold this position for about 5–10 seconds. You will feel a stretch near the lower back.
    • Get back to the starting position.
    • Next, while you raise your head, curve your back towards the ground. 
    • Hold this position for about 5–10 seconds. Then, return to the first position. 
    • Repeat the stretch about 15 times.

Pelvic Tilt

This stretching exercise effectively releases the soreness of the back muscles and improves flexibility.

Steps Involved In Performing The Pelvic Tilt

    • Lie down on the back and bend your knees. The feet are placed flat on the ground and hands on the side. The lower back remains slightly raised from the floor.
    • Create an arch with the help of the lower back by pushing your stomach outwards. It stabilizes the core.  
    • Hold this position for about 5–10 seconds.
    • You need to push the pelvic girdle towards the ceiling and tighten the hip and abdominal muscles. 
    • Hold the position for about 5–10 seconds.
    • Do about 15 repetitions of the stretch.

Sphinx Stretch

This stretch is like a backbend allowing you to release the tension of the back muscles and stay active. In addition, this stretch helps to strengthen the backbone, hips, and chest. Steps to do a sphinx stretch:

    • Lie flat on your stomach and place the elbows below the shoulders. Extend the hands and place the palms facing the ground.
    • Keep a slight distance between the feet.
    • Feel some stretch in your lower back, thighs, and buttocks while you start to lift the head to chest.
    • Take a deep breath.
    • Press the pelvic girdle towards the floor.
    • Hold this position for about 1 minute.

The Bottom Line

Stiff neck and back pain can be really painful and lead to severe health conditions. Regular exercise and stretching can significantly help in reducing lower back pain. The pelvic tilt, belly flops, flexion rotation, trunk rotation, and supported bridge are a few other exercises and the ones mentioned above that can help soothe the back and neck pain.